The Best Lower AB Workout Guide

Squats and dead lifts are regarded as the best ab exercises for overall abdominal development for six pack abs.This is due to the stress the ab muscles of the body undergo when balancing the weight of the barbell from the movement of these exercise for abs.

Even though you may not notice a burning sensation in your ab muscles when undertaking squats or dead lifts for the first time, believe me, if you do them for a good number of sets and reps (5 x 10) with a heavy weight you WILL feel it in the morning.

In this article we want to discover what is the best lower ab workout, all of our workout options are listed with photos and how to instructions.

Before we start going into further detail with different exercises I would like to point out the benefits of adding weights to these exercises and most exercises, I like to add weights after doing a set exercise for a week or when you hit the stage of finding the exercise to easy.
The reason why is because if you are finding the exercise to easy it isn’t really giving you much benefit and by adding weights it again makes the exercise harder, I don’t mean running around with dumbbells !!! you need the correct weights for the exercise normally wrist weights can be added to your arms and legs.

The Ab Exercise Machine

Personally, I love the weighted ab machines in the gym. I believe they are one of the better ways to build lean muscle mass to the 6 pack abs due the isolation of the rectus abdomis when completing reps of this ab exercise. The rectus abdomis if you don’t know already is the outer layer of the abdominals that give us the six pack abs look.

From gym to gym, most of these machines vary in appearance however most follow the same principle of moving a weight forward and backward with the use of your midsection.

The recommendation I would have to build the abs with the use of this machine is not to go too heavy on the weight and aim for about 8-10 reps of good form.
By this I mean isolating and keeping the tension in the abdominal region and also lower for 4 seconds and rising for 1 second.

Complete these 8-10 reps 3 or 4 times with a 45 seconds break in between sets. On top of this, do not complete these great ab exercises more than twice per week.

Weightlifting Exercises for Abs

In a similar way to squats & Dead lifts all free weightlifting workout routines (barbells and dumbbells) also need balancing when undergoing these exercises.

Pilates Ab Exercises

Pilates is not only effective ab exercises developing your six pack abs region but it also is proven to help:

Improve Ab strength and muscle tone

Improve flexibility, making you walk taller

Reduce tummy size due to the tightening of the core

Reduce injury susceptibility

Improve your posture

The beauty of pilates also is that all that all that is required is yourself, a swiss ball and a well padded gym mat for you to lay on.

With this, pilates can be carried out almost anywhere you have have a bit of space to do your best ab exercises. Certainly the best at home ab exercises.

[NOTE: Be sure to have a bottle of water with you also to keep hydrated!]

Lower your torso from the initial diagonal position to a position parallel to the ground.

Now raise your torso back into the diagonal position. Concentrate on working the side of the abdominal region.

Remember to keep tension in the abdominal muscles and control your breathing!

The best ab workout is the one that gets you abs asap! Many people with the aim of getting visible six pack abs fail to realise that the ab muscles must be stimulated in a similar way to the other muscles of the body like in our weightlifting routines. In particular the rectus abdomis muscle.

This means that to witness significant improvements in our abdominal muscles we must gain muscle mass to them. When doing chest exercises we understand that nothing can beat the chest press to build chest muscles.

Why? Because we can to it hard and heavy for 6-15 reps with good form which is just the kind of stress our chest needs to grow.

This is the same kind of thought we must adapt to our complete ab workout routines “Heavy, Good Form, 8-15 reps”. This will ensure you obtain the most ab development!

Unfortunately, what many people seem to opt for to build 6 Pack Abs is a more of core strengthening approach. Of course, this is fine if you want to improve flexibility, avoid lower backs injuries and build a little muscle to the ab region.

However, if you really want see serious alterations in the rectus abdomis muscle I’d advise you to try some of the Exercises below. Remember to incorporate “Heavy, Good Form, 8-15 reps”.

3 Day per Week Whole Body Killer Ab Workout

Kneeling Cable Crunch

These are excellent for building lean muscle mass to the abdominal region. Start with your knees on the ground facing a cable machine with the cable about a foot overhead.

Now begin to pull the cable down below your head (like your bowing!), tilt your torso forward and curl it around in a ‘C’ shape. Always try and feel the tension in your ab muscles!

Bicycle crunch

Start lying flat on your back with your legs up and knees bent. Now slightly suck in your stomach and hold it for the duration of the exercise. Point you left foot straight out at a 45 degree and to the ground while simultaneously bringing the right foot up toward the body and touch the ankle and the knee with both each of your hands.

Slightly tilt and look in the direction of the leg you are touching. Repeat this procedure on the other leg and complete for 8-15 reps each leg.

Dead lift

One study that was done proved that heavy dead lifts with good form to be the best exercise to build Abs. The second being squats! while it may seem like I’m just following studies I actually believe it to be true from my own workouts.

Over the years of training I’m convinced that nothing built my ab muscle like squats. I always did them growing up from about the age of 16 and I firmly believe these weightlifting exercises and dead lifts are some of the best ab builders out there!

Dead lifts are Simple. Just grab a barbell. Keep your feet less than shoulder width apart. Maintain a slight arch in your back. Keep your eyes fixed on a high point on the wall. Now, with smoothly pull the bar up off the ground until it meets your midsection.

As much as we would all love for the magic wellness fairy to come and wave her magic wand we all know that wellness habits don’t happen like that. Forming habits are just as hard as learning how to break old bad habits. It becomes increasingly harder when you are working on not just you […]

Squatting and lifting are often considered a male only option, the amount of times one of my students has said to me “weight lifting is only for men” or “I don’t wan’t to be muscular” always astounds me. I do understand but building muscle is so underrated, let me explain something that will help you understand […]

Overeating, binge eating and snacking are a huge problem. These three issues make up the main reasons why you will fail with your diet, so how do you control the problem? There really is no one solution that fits all because we are all very different people, you could be effected by a stressful event that […]

A lot of people overlook the need to warm up your body, muscles and mind before you jump right in to your workout. I can appreciate that some days all you want to do is get the workout completed as you have a huge list of things that also need to be done, grocery shopping, […]